Category: Workout of the Day

Skill

3 Rounds not for time

15 Hollow Rocks
3 Wall Walks
15 Superman Rocks

The hollow and superman rocks do not have to be unbroken! Perform quality reps even if you need to break the set up.  Wall walks can be scaled by finishing the rep at an angle that you are comfortable with and then coming down. Take the time that you need perform the reps to the best of your ability!

WOD

AMRAP in 15 Minutes

5 Deadlift 225/155lbs
10 Push-Up
15 Box Jump 24/20″

Workout notes: Your chosen deadlift weight should be challenging but lower than 60-65% of your 1RM.  Ideally the weight you choose should be an easy set of 5 while you are fresh and one you think you can maintain for the first a couple of rounds at least.  Breaking up the reps is fine of course but the weight should be nowhere near max effort.    Push-ups are chest and thighs to the floor with a rigid and flat body.  Scale by doing them from the knees or worming up but make sure you hit the final plank position with arms fully locked out.  For the best training effect you’ll want to jump up to the box but you can scale them by performing step ups or going to a lower box.

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 10 Minutes

3-6-9-12-15-18 …

Burpee Bar Hops
Front Squats 135/95lbs

Workout Notes: Remember the first couple of rounds are just warm up! Consider adding some additional rest during those transitions so you don’t redline early. Most of the work happens in the later rounds so sustaining your pace is important.  Hopping over the bar will make the squats much harder so scale them to “step over” burpees.  Your squat weight should be one you know you can hit below parallel.  If going heavy means your form suffers ditch the bar and perform heavy goblet squats.  Keep that torso upright and elbows up even when you are tired!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: Today we have weightlifting at 5:30PM. Regular CrossFit Classes are at 4:45pm and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Ring Dips

Perform 8 sets of 3 Dips with increasing weight on each set.  The parallel bars are an option if you are not comfortable yet on the rings. If you are using a band perform 8 sets at max effort!

WOD

AMRAP in 12 Minutes

6 One Arm Russian Kettlebell Swings Left 24/16kg
6 One Arm Russian Kettlebell Swings Right 24/16kg
12 Weighted Step Ups 24/20″ 24/16kg
24 Situps

Workout notes: For this workout we’re performing “One Arm” kettlebell swings to eye level, or “Russian” style.  Try to use the same kettlebell you normally use but finish the swing at eye level while you are standing upright. With one arm swings you’ll want to grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out slightly when you bring it to eye level.  Don’t worry about keeping a straight elbow at the top of the swing. Just let it float to eye level and rotate out. Hold the kettlebell anyway that you like for the step ups and split them up however you want but distribute them equally on both legs.

Strength

Deadlift 8-5-5-3-3-3-3

Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

For time

42 Wall Ball Shots 20/14lbs 10/9′
21 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
18 Wall Ball Shots
9 Pull-Ups

Workout notes: Not quite Fran but it sure feels like it!  Consider this workout a sprint! Break up the sets when needed but use short rest.  Scale the wall ball shots by height or weight but make sure you are hitting below parallel with each squat.

WOD

Fore!

In front of a clock set for 12 minutes:
4 minutes of Clean & Jerks 135/95lbs
4 minutes of Rowing for Calories
4 minutes of Burpees

Your score is your total number of repetitions for all three movements.

Workout notes: This workout comes to us from crossfit.com.  Each movement is of increasing aerobic demand so pacing will be important.  We start with clean and jerks which demand the highest skill and strength.  Consider adding some additional rest as you start so you can continue moving through all four minutes.  Use a similar pacing strategy as you continue through the other two movements.  Have fun and see what you can do!

WOD

AMRAP in 20 Minutes

5 Strict Pull-Ups
10 One Arm Dumbbell Strict Press 45/30lbs
15 Goblet Squats 45/30lbs

Workout notes:  Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine ring rows or a band.  The strict press can be broken up any way that you like. Alternating, 5/5 or even 10 per round, alternating arms with each round.   Use the same dumbbell for the strict press and goblet squat!

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Limited hours today! We will be running classes at 5:45AM, 8:00AM and 9:30AM. Come in early to get your workout in and enjoy the 4th![/creativ_alertbox]

WOD

2 Rounds for Time

1 Mile Run
30 Cleans 135/95lbs

Workout notes:  

This is a longer workout than usual with a higher volume of cleans than you might normally see. Pace yourself through this workout and scale the weight appropriately so you can complete all the work.  If you are newer to classes and 1 round looks like plenty of work, scale back to 1 round rather than 2. Otherwise, go for it! Go big and enjoy some BBQ and fireworks tonight!

Strength

EMOM for 10 Minutes

3 Push Press

Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice using soft knees when you bring the bar back down to the front rack position to save some energy for your next rep.

WOD

5 Rounds for time

10 Toes-To-Bar
20 Wall Ball Shots 20/14lbs 10/9′
30 Double Unders

Workout notes: Each movement can be scaled independently as well as the total volume.  Consider performing only 3 rounds if you are new and the total number of reps is outside of your experience.   Toes-To-Bar can be scaled to kipping knee tucks or sit-ups. Unfortunately there is no easy scaling option for double unders.  You can perform 3:1 single unders  but they don’t have quite the same conditioning effect as double unders. A better option would be to cut the number down to 15,10 or even 5 double unders.  You may spend a lot of time on the movement but that is the only way to learn it!

Strength
Back Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is giving you trouble keep the load light focus on learning the movement.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Push-Ups with feet on the box 24/20″

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice.  If you have strong push-ups go “Rx’d” and put your feet on the box. The push-up standard is the same as with any other type up push-up.  Your body should be plank and your chest needs to hit the deck.  If you are not ready to perform push-ups with your feet on the box this is a good opportunity to “scale up”.  The total rep count is fairly low so consider trying to do the push ups with a rigid torso and maintaining plank even if you have to do them in small sets.

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

EMOM 10 Minutes
Odd Sustained set of Strict Pull Ups
Even :30 Second Support Hold on Rings

On the odd minute perform a straight set of dead hang pull-ups that you can sustain for 5 rounds.  During the even minute try to hold support on the rings for 30 seconds.  If you are new to the rings have a partner spot you so the they don’t fly out. Remember to actively turn the wrists out.  Scale the movement up by performing an L-Sit.

WOD

AMRAP in 10 Minutes

Deadlift 225/155lbs
EMOM 5 Burpee Bar Hops

Workout notes: The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform deadlifts for the remainder of the minute. Your score is your total number of deadlifts completed by the end of the 10 minutes. Your chosen deadlift weight should be challenging but lower than 60-65% of your 1RM.  You should be able to perform multiple repetitions during every interval while maintaining the posture in your low back.   Burpee bar hops can be scaled to step over burpees if you want to save your legs for the deadlifts!